Why am I not losing weight?

[JerryGarcia]

I've cut out junk food and binges. Started exercising everyday and in the last few days started trying to get 10,000 steps in. I'm a daily weigher for the most part. I'm flexible ish with diet eg had two bits of cake two days ago, had an Ince cream at the weekend because a few months ago I was binging on sugary treats every day so feel like one every now and then shouldn't be so bad but is this what is stalling my weight loss?

I'm really enjoying the exercise. Feel so much stronger already, just climbing the stairs, jeans are slightly looser but the scales ARE NOT SHIFTING! It's so annoying.

I'm worried that I need to calorie count as I find this really hard to maintain. I'm a teacher so can manage for the next couple of weeks but when term starts again I just find it drops down my priority list.

If you aren't losing weight then you aren't in a calorie deficit. Walking 10000 and exercising is good but probably not burning enough calories to create a deficit.

Use something like losertown to find what you need to be in deficit and go from there you will need to calorie count so check weights of food and log in something like myfitnesspal. (Even if its just a bite!)

If sweet craving is your weakness then try skinny food Co for low sugar hits.

Also don't weigh yourself daily, do it once a week at the same time.

I wouldn't deprive yourself of anything, just makes it more likely to break your diet, just have much smaller amounts of it, if it fits into your calorie count.

OK I think i need to bite the bullet and start tracking cals. Was so hoping to avoid going down that route I've done it before and it works but I can't keep it up.

Thyroid?

You’re probably just eating too much and not exercising enough. 10,000 steps is good for you, no doubt - it’s good exercise for someone who is already at the weight they want to be but it’s not going to hugely push any substantial weight loss in a short space of time. You need to get a proper sweat on and be out of breath.

You can still weight yourself daily. If I didn't I would easily think I've gained weight (I fluctuate quite a bit though). Why haven't you lost weight? Well it's almost impossible to tell. I'm in a calorie deficit and barely losing any! I'm certainly more toned but given what I've had to give up, it doesn't seem within proportion. I think you'd have to give it at least 4-6 weeks of being consistent. Remember, if clothes do fit better,.it means that something is changing.oh and if you don't think you can count calories all the time, just it the same all the time (boring but it works!)

I lost a stone without counting calories but I was very strict. I followed certain rules - no bread (my weakness) - a porridge sachet for breakfast, limiting carbs and fat in all meals and no desserts other than a yoghurt or similar. It was easier than calorie counting but I did make sure I was in calorie deficit.

10000 steps is great for your health, mental and physical but unless you’re really big, it’s probably burning at most, 2 - 300 cals.
i think you need to track to some extent.

I know someone who’s milky coffee and tea habit turned out to be well over 600 cals a day! So it can sneak up on you

Thanks for replies. So I've tracked today without massively limiting my food. I had x2 coffees and oat milk, banana, halloumi sandwich, small bowl of leftover minestrone soup, half a pitta bread with some homous and a freddo. Came to 1400 cals and is a fairly typical day. I'm 5'7'' and weigh 13.8 stone

Also did a 20 min HIIT and have walked just over 7000 steps

What else can/should I do or what should I change?

Intermittent fasting with Paleo - only thing that worked for me. Lost over 3 stone and kept it off

Eat more lean protein and veg and lift weights. What you've eaten today is fat and carb rich. Are you vegetarian? Skyr or zero fat Greek yoghurt is a great source of protein and you can add some protein powder which will also sweeten it. Choose one with Stevia or similar.. More protein and moderate fat will fill you up for longer without the hunger pangs you can get with carbs. Have wholegrains not refined - so brown rice and wholegrain bread. Hovis seven seeds bread is wholegrain and higher in protein than other bread.

That is very little food. And won't fill you up. There is no or very little veg, not much in the way of protein either. The banana is a bit much.

I'd never eat the food you've listed
Today I've had two coffees, chicken salad, lots of veg in my salad, with a good oily dressing.
Cheese sandwich, again;with a large salad,
I've not had dinner yet, I'm eating late. But will be beef and spinach and a salad again.

Sorry my post sounded horrible and unsupportive. All it is, is finding a new way of eating. Stop the calorie counting and concentrate on nutrient rich food

I have lost a stone since May by being a quite flexible calorie counter. By which I mean I don’t count teas and coffees and am a bit approximate with food but have limited myself to around 1200 calories using the MyFitnessPal app. I am also a daily weighed and have watched my weight decrease very slowly, had a few hit-ups but generally stuck to a whole new way of eating.

so I no longer eat crisps, chocolate etc and have fruit for snacks and extra vegetables with very reduced portions of chicken or fish.

It has been an effort but counting calories, and sticking to below a certain amount, has worked. Allowing myself treats does not.

What do you mean the banana is a but much?

They both did a bit tbh. I think my understanding if nutritious food is very off. I feel like I'm constantly hearing no carbs high fat / low fat and calorie counting / intuitive eating, listen to your body and forget everything else etc. I just have NO IDEA. I would have thought today was quite healthy eg high protein cheese and salad I sandwich on seeded wholewheat bread, soup was packed with veg. I'm vegetarian.

I am your height and was 13st12. I lost 3 stone by doing 16/8 (eating in an 8 hour period, not eating 16). This was no problem to me as I really am not a breakfast fan at all.

I did use MyFitnessPal, really to re-educate myself on what calories are in certain foods as I got really lazy with sauces. I cut out bread and pasta, and just occasionally had a couple of small potatoes or a small amount of rice. It took me 10 months to lose that weight and I feel so much better for it. Once I'd worked out all the bad calories I dropped MFP and went by intuition.

(Keeping it off is harder than losing it to me, which is probably not the thing to say!)

Ooh that's really helpful, thanks. I'm not a breakfaster either but I do drink 1-2 coffees each morning. Is that allowed on 16:8? Did you have to calorie count as well?

I think you're meant to just drink water but I always have a pint of tea when I wake up (not joking, I have a pint pottery mug!) And two coffees every morning but I will say...whilst I was on MFP, I did log them, I think all that was about 200 calories.

And healthy or not, I aimed for 1200 calories a day with Friday and Saturday nights off, wine and treats.
However, I only weighed once a week Friday first thing. I lost between. 0.5 and 2lb every week.
I only really concentrated on the calorie counting when I felt like I was slipping and needed to focus a bit more.
Good luck!

Oh and I walked between 2 and 4 miles a day depending on time restraints

I'll reiterate that sources of protein other than cheese will fill you up without being as calorie dense - that means you can eat more of them! Things like chickpeas, lentils, black beans. If you eat meat substitutes, check the protein content before you buy because a lot of them have very little protein.

Diet for weight loss first. Are you getting enough sleep?